It is time we learn to make a tasty dish with a commonly available but not-so-commonly-used-in-cooking ingredient. Cauliflower leaves are usually cut and discarded before they are displayed for sale in the market. In those rare cases, when they come with the leaves, the buyers gets rid of it before weighing and billing it, to cut down a meagre amount on expenses. Little do they realise that they have discarded something that is nutritious, something that is rich in iron (40 mg per 100 g) and something that could be made into a healthy dish! Cauliflower leaves can be put to better use. So here comes a recipe, a tasty one too, using cauliflower leaves.
- Cauliflower leaves (washed) – 5 in No
- Onion (big) – 1
- Tomato (medium) – 1
- Ginger – very little (optional)
- Garlic pods – 3
- Dried red chilli – 8 (as per your taste)
- Urad dal – 1 or 2 tbsp
- Tamarind – a little
- Rock salt for taste
- Gingelly oil – few tbsp
- Gingelly oil as required
- Mustard seeds – 1 tsp
- Cumin – 1/2 tsp
- Asafoetida – 1/2 tsp
Directions for Preparation
- Heat gingelly oil in a pan.
- Sauté the ingredients one after the other in the following order:
- Urad dal and dried red chilli. Keep aside.
- Garlic, ginger, onion and tomato till the raw smell disappears. Keep aside and allow to cool.
- Finally, saute the cauliflower leaves till the raw smell disappears. Keep aside and allow to cool.
- Grind all sautéed ingredients except cauliflower leaves, with tamarind and rock salt.
- At the end, add cauliflower leaves and grind coarsely. Do not grind it very smoothly as it would render the chutney slimy.
- Add enough water to the mix to bring to a chutney consistency.
- And now for the tempering – heat gingelly oil, add mustard seeds, allow them to splutter, then add cumin and asafoetida.
- Pour this tempering on to the chutney and mix well.
- And yes … spicy cauliflower chutney is ready. This chutney can be used as a side dish for idli and dosa. It can also be had as an accompaniment with curd rice in the thuvaiyal form (a thicker consistency than chutney).
Besides being rich in iron, cauliflower leaves also boast of good amounts of calcium and phosphorus. Click here to check the nutritional profile of 100 g of cauliflower greens. So, next time you buy cauliflower at the grocery shop, buy them with the leaves.
Ms. Akshaya Dhanabalan is a bubbly, energetic person who loves to take responsibilities. She is a graduate in Nutrition, Food Service Management and Dietetics and is currently specialising in Dietetics and Food Service Management at Master’s level. She started cooking at the age of 14. Her leisure time activities are mostly to do with cooking – watching cookery shows, experimenting with recipes and trying out new ones. By the time she was 16 years old, she found herself inspired by Nita Mehta, the author of many cook books, to compile her own recipes. She aspires to write a cook book.